Sleep is vital to good health. MayoClinic.com states that adults have lower mortality rates and perform complex tasks better if they receive seven to eight hours of sleep per night. However, waking up with energy in the morning is difficult if you've spent the night tossing and turning. Incorporate certain foods into your diet that will help wake you up and give you energy throughout the day.
Whole Grains
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High in fiber and complex carbohydrates, whole grains are a nutritious breakfast food that can help to wake you up. According to Wheatfoods.org, whole grains contain antioxidants and may reduce the risk of heart disease, cancer and diabetes. Examples of whole grain foods include whole-wheat flour, oatmeal and bulgur. Add oat bran muffins and whole-grain bread to your breakfast meal.
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Vitamin C
Studies at Arizona State University in Tempe showed that participants low on vitamin C performed better on the treadmill once they started receiving vitamin C on a daily basis. Some foods high in vitamin C include oranges or orange juice, guavas, strawberries, kiwifruit and cantaloupe.
Protein
Prevention.com recommends including protein with your breakfast for longer-lasting energy. Some examples cited are fat-free milk, cheese, eggs and low-fat yogurt. Enjoy a high-energy breakfast by making an omelet combining eggs, egg whites, cheese, chopped green and/or red pepper. Enjoy your omelet with whole-grain toast.
Protein Smoothie
If you don't have time to eat a sit-down breakfast, MayoClinic.com has a high-protein recipe that can help boost your energy for the day. Blend 1 cup of vanilla yogurt, 1 cup of 2 percent milk, one medium banana (cut in chunks), 2 tbsp. of wheat germ and 2 tbsp. of protein powder until smooth. You can add ice and any combination of berries as well. Use low-fat yogurt and nonfat milk to reduce the number of calories in the smoothie.
Mid-Morning Snacks
Eat foods high in protein to keep you going throughout the day. Snacks between meals can include peanut butter spread either on whole-wheat bread or an apple, dried fruit, almonds or cheese.